Fitar da Dabarun

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Gurbi Gandu
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Posterior, Latissimus Dorsi, Pectineous, Pectoralis Major Sternal Head, Sartorius, Teres Major

Sakonni ga Fitar da Dabarun

Wheel Rollout wani motsa jiki ne na jiki wanda da farko yana ƙarfafa ainihin, yayin da yake haɓaka kwanciyar hankali da sassauci. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke neman haɓaka ƙarfin ciki da sarrafa jikin gabaɗaya. Mutane za su iya zaɓar wannan motsa jiki saboda ba wai kawai yana taimakawa wajen cimma yanayin sautin jiki ba, har ma yana inganta matsayi kuma yana rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Fitar da Dabarun

• Rike hannaye na dabaran ab kuma ci gaba da baya madaidaiciya, haɗa ainihin ku, kuma kula da wannan matsayi a duk lokacin motsa jiki.
• Sannu a hankali mirgine dabaran a gabanka, shimfiɗa jikinka zuwa madaidaiciyar matsayi gwargwadon yadda za ka iya ba tare da barin kwatangwalo ko baka na baya ba.
• Dakata a cikin cikakken matsayi na ɗan lokaci don haɓaka ƙanƙara a cikin maƙarƙashiya.
• A ƙarshe, shigar da abs ɗin ku kuma ja da kanku baya zuwa wurin farawa, kiyaye ainihin ku da baya madaidaiciya.

Lajin Don yi Fitar da Dabarun

• ** Shiga Mahimmancin ku ***: Fitar da dabaran babban motsa jiki ne, don haka yana da mahimmanci a haɗa tsokoki na ciki a duk lokacin motsi. Kuskure na yau da kullun shine dogaro da yawa akan ƙarfin hannu, wanda zai haifar da ciwon baya. Maimakon haka, yi la'akari da hannayenku azaman kari na ainihin ku, kuma kuyi amfani da abs don sarrafa motsi.
• **Motsi Mai Sarrafawa**: Ka guji yin gaggawar motsa jiki. Madadin haka, yi kowane juzu'i a hankali kuma tare da sarrafawa, mai da hankali kan ƙanƙarar tsoka da saki. Wannan zai taimaka muku samun mafi kyawun motsa jiki da rage haɗarin

Fitar da Dabarun Tambayoyin Masu Nuna

Shi beginners za su iya Fitar da Dabarun?

Ee, masu farawa zasu iya yin motsa jiki na Rollout, amma yana iya zama ƙalubalanci kamar yadda yake buƙatar wani matakin ƙarfin gaske. Ana ba da shawarar farawa tare da gyare-gyaren sigar ko mafi sauƙi na motsa jiki, kuma a hankali a ci gaba zuwa cikakkiyar Rollout. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni. Hakanan yana iya zama taimako don samun mai horarwa ko ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Fitar da Dabarun?

• Kneeling Wheel Rollout: Wannan shine bambancin abokantaka na mafari inda kake yin aikin daga durkushewa, rage damuwa a kan ƙananan baya da abs.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) yana kaiwa ga tsokoki na wucin gadi ta hanyar mirgina dabaran a tsaye maimakon madaidaiciya gaba.
• Juyin Juya Hannun Hannu Guda: Ana yin wannan bambance-bambancen ci-gaba ta amfani da hannu ɗaya a lokaci guda, ƙara ƙalubalen da kuma shigar da ainihin da ƙarfi.
• The Wheel Rollout a kan Ƙaƙwalwa: Ana yin wannan bambancin tare da hannaye a kan wani wuri mai ɗaukaka, yana rage wahala kuma yana mai da shi babban zaɓi ga masu farawa ko waɗanda ke da ƙananan matsalolin baya.

Me suna da abin da ya sanya ɗaukehawa ga Fitar da Dabarun?

• motsa jiki na Push-Up babban madaidaici ne ga Wheel Rollout kamar yadda kuma yake haɗa hannu, kafadu, da ƙirji, haɓaka ƙarfin jiki gabaɗaya wanda ke da mahimmanci don aiwatar da Rollout ɗin yadda ya kamata.
• Aikin motsa jiki na Rasha Twist yana cike da Ƙwararrun Ƙwararru ta hanyar mai da hankali kan abubuwan da suka dace, haɓaka ƙarfin juyi da kwanciyar hankali waɗanda ke da mahimmanci don kiyaye daidaito da sarrafawa a lokacin Rollout.